The Top 3 Ingredients to Help You Get a Better Night’s Sleep

Struggling to drift off or stay asleep? You’re not alone. Many of us toss, turn, and wake up too early, wishing for a deeper, more restful sleep. At Yakka Strength, we know recovery includes quality rest. Let’s explore three science backed supplements that can elevate your evening routine.

1. Glycine – The Sleep Temperature Regulator

What it does: Glycine is an amino acid that helps lower your core body temperature, a key trigger for falling asleep more quickly. It also supports serotonin production without overstimulating your nervous system.
How to use it: Try 3 grams (powder or capsule) mixed into herbal tea or water, 30–60 minutes before bedtime.
Why it works: By gently cooling the body and offering calming support, glycine helps pave the way for natural, non-jarring sleep onset.

2. Tart Cherry Extract – Nature’s Melatonin Booster

What it does: Tart cherries, especially Montmorency varieties, are rich in melatonin and support the availability of tryptophan, both of which promote deeper, more stable sleep. They also bring anti-inflammatory benefits to the table.
How to use it: Sip on ½ cup of tart cherry juice or take an extract capsule 1–2 hours before bedtime.
Why it works: This natural, gentle approach helps facilitate both faster sleep onset and sustained rest.

3. Magnesium – The Nervous System Whisperer

What it does: Magnesium encourages relaxation by regulating GABA, a calming neurotransmitter while soothing both mind and muscles. Magnesium Glycinate and Magnesium L-Threonate are top picks; the former works synergistically with glycine, while the latter supports cognitive recovery.
How to use it: Take 200–400 mg of Magnesium Glycinate or L-Threonate about an hour before bed.
Why it works: It signals to your brain that it's time to shut down, easing the transition into a peaceful night’s sleep.

Bonus: Build a Ritual for Consistent, Quality Rest

These ingredients work best when supported by sleep-positive habits. Try to:

• Sleep in a dark room (blackout shades help)

• Lower the room temperature to around 20 °C (68 °F) or cooler

• Avoid screens and blue light at least an hour before bed, or use blue light blockers

• Unwind with pre sleep meditation to reduce stress and slow your heart rate

• Consider mouth strips or taping if snoring is interrupting your sleep
  

How to Blend These into Your Yakka Strength Routine

Pairing these ingredients with a calming nightly ritual not only signals your body to wind down, it teaches it, night after night, that rest is coming.

Final Thoughts

While supplements alone won't work wonders, combining glycine, tart cherry, and magnesium with smart bedtime habits gives you a powerful edge in the recovery game. Treat your sleep as seriously as your workouts because what you do overnight fuels what you do the next day.

Explore our range of sleep supplements produced by the world's leading brands. 

Sweet dreams and strong recovery from your friends at Yakka Strength.